Classes in the gym without a coach. First time to the gym: where to start? Beginner step by step guide. How to get fit while exercising

When you decide that it would be a good idea to start going to the gym or "rocking chair", it means that you have decided to go in for fitness in order to take care of your health. make your body strong. strong and beautiful. For example, older people remember about the gym when problems with excess weight already appeared, someone stopped liking themselves or faced the first signs or other problems with.

To understand. how to do it right in the gym and achieve the results you need, you need to understand what fitness is in general?

What is fitness?

Do you know what fitness is? Fitness (English fitness, from the verb "to fit" - to fit, to be in good shape) - in a broader sense - this is the general physical fitness of the human body.

In a narrow sense, fitness is a healing technique that allows you to change the shape of the body and its weight and consolidate the result achieved for a long time. It includes physical training combined with a well-chosen diet.

Exercises and a diet in fitness are selected individually - depending on contraindications, age, health status, structure and features of the figure.

That's why. when you go to the gym, the gym or the gym, this is just the right place to improve your health. muscle building and body shaping.

In general, the reasons. forcing people to go to the gym or the gym are the same. Women or girls start going to the gym. to lose weight or pump up the ass, press. legs, make the body beautiful. Men become stronger and more resilient. In general terms, the goals and objectives of all are approximately the same.

Wellness techniques

There are a lot of health-improving methods, but all of them are aimed at the physical fitness of a person. Physical fitness consists of the following elements:

As you can see, everything that is behind you, then develop it. Need to say. that strength training plays an essential role in maintaining health common man, as well as in the preparation of the athlete, since with weak muscles, the runner will not be able to run fast, the weightlifter will lift the barbell, the swimmer will not be able to swim. Even playing chess requires good physical preparation.

Here is what grandmaster Sergey Karjakin, Magnus Carlsen's main rival in the fight for the chess crown, said:

Chess games last seven hours or more. In order to mentally and physically withstand the load without losing concentration, I need a good physical preparation.

Clothing for fitness or what to wear to the gym for a girl and a man

A few words about clothes for training in the gym or gym. Fitness clothing is usually sportswear specifically designed for indoor training.

There are no special problems with the choice of sportswear now, so you need to buy it in specialized sports stores and enjoy a beautiful and comfortable shape. Branded items, as a rule, retain their shape, do not stretch and will serve you for more than one year.

For example, leggings do not stretch and also have a compression effect, that is, they constantly compress our limbs with varying degrees of compression. Such clothing helps to cope with stress without compromising health. There is an opinion that "compression" reduces the heart rate during training by two to three beats per minute.

Women's Fitness Clothing

What should a girl wear to fitness? Women's clothing for fitness. however, like men's, it is made of materials that are able to absorb excess moisture. This will make it possible to feel cool during the entire workout. In addition, there is no chance that your body will overheat.

The material for such clothes is usually polyester, lycra or spandex. In some branded items, manufacturers add special fibers, COOLMAX or SUPPLEX. These fibers are able to regulate body temperature.

Cotton clothing is good in cases where the load will not be large, that is, where you will not sweat a lot. For example during warm-up and stretching. From profuse sweating, such clothes will get wet and will stick to the body, and even stretch. Agree that it is not very comfortable.

What to go to fitness for overweight women

Give preference to elastic models that do not constrain movements. These are the same branded items. They must be made of breathable fabric. Clothing should not be tight. The most important thing is not to be ashamed of your body. Everyone came to the gym to train, so train, achieve your goal.

Fitness - clothes for pregnant women

Keeping yourself in good condition is also important for pregnant women. Fitness classes are not contraindicated, but recommended. It is clear that all this takes place in an easy form with a little man inside.

For expectant mothers, clothes should be:

• comfortable, do not interfere with the performance of certain exercises;
• it should not be much, frills, ruffles, etc. are inappropriate;
• the body must breathe, and therefore choose T-shirts, T-shirts or tunics of a free cut, leggings with a wide elastic band that does not squeeze the body;
• fitness clothing for pregnant women should be made of hygroscopic and natural fabrics (cotton, linen); in summer it should not overheat the body, and in winter it should protect from the cold.

Workout in the gym

Gym workout included. as a rule, a complex of some exercises, let it be exercises with weights or your own body, crossfit or tai-bo. It is important that any workout should begin with a warm-up. For a warm-up in the gym, a treadmill, an orbit track, a bicycle, an ellipsoid, a stepper are well suited. If possible, then in the park.

The fashion trend of our time has become the cult of a healthy lifestyle and a beautiful body. Every year the number of people wishing to visit sports halls and centers is growing rapidly. The effect and result obtained from training depends not only on the equipment of the sports complex and the competence of trainers, but also on the correctness of the exercises.

Comfort

The success of training and getting a good result is affected by right choice sportswear. Such clothing must meet the following requirements:

Sports exercises in the gym always performed in sports shoes. It is recommended to give preference to well-known manufacturers and purchase more expensive, but high-quality sneakers. It is worth paying attention to the fact that the shoes have a good ability to provide air circulation.

Where to start training

For more effective classes, you need an understanding of the principle of muscle work and the essence of the movements performed in the gym. All muscle tissue consists of two types of fibers: slow; fast.

Slow fibers are responsible for the breakdown of fats, and fast fibers for the consumption of glucose. The total number of both types of fibers is the same and their ratio does not change during life.

Classes in the gym are aimed at achieving a state of tension and training the muscles, when stretched, the fibers begin to grow. The more muscles are stretched, the faster they grow.

Exercise in the gym should always be preceded by a warm-up, which is at least 10 minutes long. Such preliminary preparation allows you to warm up the muscles and avoid possible injuries when performing strength exercises. The best workout would be:

1. Jogging for 7 minutes.
2. Tilts, swings, squats, twists.

The final stage there must be a hitch to soothe and relax tense muscles.

Complexes for beginners

People without the proper level of training and experience should be careful about doing physical exercises. At first, you must follow the advice of the instructor and perform exercises only under his supervision.

Improper execution can become cause serious injury. The selection of an individual program primarily depends on the purpose of visiting the gym. The complex of exercises and load depends on many factors:

• physical form.
• age.
• Gender belonging.
• individual features.
• The presence of diseases and health restrictions.

The first two weeks are best for classes under the supervision of a coach. This will allow you to choose the right training program and, if necessary, make adjustments. Such joint exercises with a trainer will guarantee the correct performance of power loads and gain the right experience in performing exercises.

In the future, the beginner will be able to independently perform a set of exercises. For men today, two fundamentally different programs are widely used: powerlifting; body-building.

Powerlifting founded on heavy weight lifting, but the number of such approaches is insignificant. Bodybuilding is based on repeated lifting of less heavy weights. For women, in most cases, a set of exercises is developed, including:

• stretching exercises;
• strength exercises with a small load.

Classes for beginners must contain basic complex exercises, including push-ups, squats, lifting legs and torso, stretching. Such techniques can be performed using an additional load, which can gradually increase.

The program must necessarily include a complex for working out the muscles of the back, legs, arms. The effectiveness of training in many ways depends on the choice a set of exercises and on the correctness of the execution technique.

The main types of exercises

The training program in the gym should cover all muscle groups. Each program is selected taking into account the individual characteristics of a person. There are no two completely similar people, and therefore there cannot be a unique set of exercises suitable for all.

The program cannot be made only taking into account age. There are many examples of ideal inflated bodies in the elderly and poor physical fitness of young people.

Today, a training complex may include the most different kinds exercises, the complexity and richness of which depends on the individual characteristics of the person. The following classes are distinguished:

1. Exercises with own body weight - jumping, push-ups, pull-ups, exercises in which only a person's own weight is used.
2. Weight training - involves the use of barbells, dumbbells, kettlebells, weights, push-ups using pancakes.
3. Functional training - involves a large group of muscles.

Today there are several ways muscle load: circular; separate parts; series applications.

Circuit training involves the uniform study of all muscles. With such exercises, all exercises are performed sequentially, starting with work on large muscles - chest, back, hips, and ending with small ones - abs, biceps, triceps.

The training of individual parts is used by professional athletes and allows you to work out individual muscles very well. Classes are held 3 times a week with an interval for rest of 1 day:

• The first day is devoted to working out the legs and shoulders.
• On the second day, attention is paid to the chest and biceps.

Training using series allows you to create a stressful situation for the muscles, due to which the effectiveness of training in the gym increases. The principle of performing exercises is to consistently perform 2-3 exercises without rest breaks.

How to exercise without a coach

In the gym, the trainer is responsible for compiling the training program, who helps beginners to create the right set of exercises, taking into account their physical fitness.

At the same time, there are generally accepted rules compiling a training program for beginners. With independent exercises in the gym without the participation of a coach, the program may look like this:

• warm-up for 10 minutes;
• exercise on a stationary bike or treadmill for 8 minutes;
• working out various muscle groups;
• running or cycling for no more than 45 minutes;

When performing exercises to work out various muscle groups, one should adhere to the rule according to which a minimum is performed in each of the exercises. 4 sets of 8 reps in everyone.

Mandatory between sets should be rest, the duration of which should not exceed 1 minute. The recommended number of approaches is 20-25 times.

Muscle program

Download if you wish muscle mass it is recommended to draw up a program that includes 4-5 approaches with 8-12 exercises. Optimal number of visits training times counted 4 times. The goal of the lesson is to ensure maximum load on a single muscle, and not on the whole body. With such regular exercise, rapid growth of fibers occurs.

An important rule is periodic changes to the training plan. This allows you to keep the muscles in good shape all the time, since they do not adapt and get used to a particular exercise. Many athletes on the last approach strive to complete the exercise as many times as possible.

Basic rules for classes

Any training must be carried out in compliance with safety regulations when working on simulators.

Don't try to lift overly heavy load, and when working with heavy equipment, it is recommended to provide yourself with a safety net. After completing a set of exercises, sports equipment should be removed in a timely manner.

The erroneous opinion of beginners is that the more weight lifted and the number of simulators used in training, the more benefits are obtained from the exercises. It is worth knowing that the effectiveness of classes directly depends on regularity and adherence to the technique of performing a particular exercise.

For example, for all resistance exercises, attention to the negative phase, which is performed much more slowly than the positive phase, is fundamental. An example is the exercise for lifting the barbell in the bench press position, when after lifting it you need to slowly and calmly return it to the chest.

Common Mistakes

The belief that daily exercise is necessary is wrong. Such a frequency of classes does not give the muscles time to rest and recover, which is very important for the possibility of their growth and tone.

Worth sticking with three visits gym, while between each visit there should be a rest of one day.

Running exercises are effective for rapid weight loss, but such training will not significantly increase muscle mass. Relief and fit of the body can only be achieved with regular strength training.

The result of classes depends not only on the exercise program and its correct implementation. plays an important role in training proper nutrition providing sufficient nutrients.

Even when pursuing the goal of losing weight, nutrition should be balanced and complete. It is worth paying attention to the sufficiency of protein content in the diet, since its deficiency leads to stretch marks, muscle wasting, deterioration of skin elasticity.

The presence in the diet of rice, buckwheat, oatmeal beneficial effect on human well-being. A good effect shows the use of fish, nuts, fresh fruits, bee products.

During training, you should refuse as much as possible from dough products, carbonated and alcoholic beverages. The state of the muscles is affected by the use of a large amount of protein foods, so in the evening after training, it is recommended to eat vegetables and fruits.

Salute to all! First time to the gym - really important point in the life of any beginner, comparable in feeling to such events as the first school line or the first working day in a new team :). What this day can and should be, we will analyze in this article.

Well, are you ready? Then let's go.

First time to the gym: an introductory word.

I'm going to the gym for the first time, where do I start? Such questions can often be found on the Internet and various forums. To be honest, I have two opinions about them, on the one hand, it’s good that a person has decided to take care of his body, but on the other hand, is he really ready to hear the answer to his question? As practice shows, very rarely. Now I will explain popularly.

Yes, I was “green” too, and I still remember my first trip to the gym. Then I just entered the first year of the institute and decided, as they say, to "build a muscle." Of course, before my first trip, I knew nothing about bodybuilding, nutrition and other miscellaneous things. Urine just hit my head :) And the guys and I, without thinking twice, left the luggage in bags and now we were on the threshold of the gym. I remember very well my first impressions: the people were in darkness, there was a queue for the simulators, the air was stale, it was chopping from the speakers. One thing saved - there was a pretty female in the hall, who at least somehow relieved the situation.

Of course, we rocked without a second thought (or rather, even without the front), those. the brain was not turned on - they were doing something somewhere, and okay. The main thing for us then was communication, our own company and the exchange of various everyday news from the category: “who, where, what, when and with whom”. Our valiant fuse was enough for exactly 3 months, then somehow got bored, got bored, got used to it, and in the end - “clogged”. We built all our workouts according to the super-principle - the simulator is free, so jump, otherwise you could just stupidly stand for half a day.

With the choice of working shells and machines, we also didn’t bother much, we knew 3-4 designs, what to do on them and all crowded around the bush. In particular, from free weights it was a classic of the genre - (bench for bench presses), dumbbells, (horizontal bar) and a bench for the press. Of the machines, we liked to hang on: sitting bicep curls, a block trapeze machine (shrugs), a butterfly (for the chest) and a leg press in the platform.

To be honest, we did not approach other simulators, firstly, because they were far scattered from our favorite place of deployment and it was somehow pissing to go to them :), and secondly, we did not want to seem like complete laymen, after all, we did not know what and how to perform on them, and more experienced comrades completely bypassed them and worked purely with.

Conclusion: I specifically described my first steps in a rocking chair in such detail so that you understand that the situation "for the first time in the gym" takes place, and in 90% rookie cases. How to treat her? Better with humor, even better with humor and a head, i.e. taking into account all these facts, develop clear rules and a concept for the behavior of your first trip to the gym. Which is exactly what we're going to do next. But first, some more lyrics.

First time to the gym: information search

It so happened that a person is a rational being, and his brain is imprisoned for constant thought processes, information analysis, drawing conclusions and making decisions. Therefore, when he comes across some unfamiliar (i.e. third-party) information, he treats it with suspicion and even more reluctantly "lets" it into himself. The whole point here is that the new disrupts the usual mechanism of the brain, this brings it out of balance, it rebels, because. for no apparent reason, they violated his standard (calm) regimen and took him out of his state of comfort. Therefore, a person very often first says no, and then (in hindsight) catches up that he should have said yes. In addition, very often homosapiens himself begins to introduce some of his own small (as he thinks) changes to an already running program, believing that it would be better this way. Or simply refuses some “uncomfortable” items and replaces them with your own, more convenient ones.

For example, they say that it is better to run on an empty stomach and with 7 before 8 . The brain, understanding all this perfectly, says: "... well, I will run, but just eat a little and a little later, at least with 9 ". This is called sabotage of the programmed result. That is, the effect achieved according to the model should be minus 5 kg per month, and your actual result is only 2,5 kg in the same month. And all because of a slight deviation from the set course.

Moral: If they say that it is necessary to do this, it means only this way and nothing else.

Here is such a big introductory turned out, let's get to the point.

First Time to the Gym: Three Step Models

So, I am ready to present to your attention a few step-by-step models called - the first time in the gym: where to start? I will not say that this is the ultimate truth, this is how I feel now (from his bell tower) seems to be the answer to this question. Let's consider three conditional models under the names: 1) ideal variant; 2) how it will actually be; 3) what not to do. Let's start with utopia :).

Model No. 1. Perfect option

Perhaps the most rational and fastest (in terms of promotion and achievement of results) model. It consists in the following steps:

• setting specific goals for the foreseeable future;
• appeal to a professional - a certified instructor, personal trainer;
• adjustment of the current diet;
• drawing up an individual training program based on the characteristics of a particular person (, etc.);
• run-in of the program during 3-4 months;
• collection of feedback (results) and adjustment (alteration) to the current program

Note:

Please note, the model can be applied to any gender, ie. You can also be a girl - after all, not all young ladies just want to be in good shape, someone likes strength, volume and shape.

Let's go over each point in more detail.

Step #1. Goal setting

Sad as it sounds, but before you go to the gym and surrender there into the hands of a qualified coach, you need to deal with yourself and spend your own time. In particular, you need to ask yourself all sorts of questions: “How much do you need it?”, “Do you need it at all and why?” and so on. It is advisable to stay alone with yourself, take a pen with a piece of paper and answer these questions in writing.

Except general issues it is also necessary to formulate more specific anthropometric goals. The emphasis here should be on specifics, i.e. no need to formulate something like this: I want to become big, or I want to increase muscle mass. And why do others go to the gym to become small and frail? SMART goals work, but more on that in the following articles. In a nutshell, then there should be numbers, terms / dates, the price of a word, etc. For example: for 3 months (January to March 2014 ) I will reduce my weight by 10 kg (With 90 before 80 ) or to 9 May 2014 I will shake my feet 200 kg (with the current result in 140 ) , otherwise I undertake to never appear in the hall again :).

You must first clearly imagine in your head for the sake of what or, so to speak, what made you want to go to the gym: is it just another momentary desire or have you dreamed of creating a beautiful body and looking good since childhood. It is necessary to decide this clearly for yourself, because only when a person has a specific goal (he has something to strive for), he begins his forward movement towards her. A lot also depends on this stage, because here you collect the most detailed information about yourself, your “wish list” and pass it into the hands of your mentor in the hall. He, in turn, must pick up all this, analyze and give his assessment of the situation.

Step #2. Personal trainer

Arriving at the hall, the first thing you do is not bash for the entrance, but find a person in a T-shirt with the inscription - a coach or ask those present: “who rules here?”. It is best to communicate with the trainer in an informal setting, i.e. do not accidentally grab him for a minute or two when he is busy with his own affairs, but really talk face to face. By this you will show the seriousness of your intentions, and he will mark you not as another "green", but as an interested person. What to talk about? I think it's clear - about myself, my goals, tasks (see the first step).

The result of your communication should not result in the banal: pay, come, see, we will make, but in establishing friendly contact. It is necessary to show that you really need it, and you are ready to absorb any outgoing advice, both free and paid. Yes, do not be stingy and take at least 2-3 training under the guidance of a personal trainer. Subsequently, you will decide for yourself whether it is worth introducing this into a permanent practice, or is it still better to go for a “freebie”.

Behind 2-3 paid training You must: fully explore the gym, all its zones (if it is a large fitness center) exercises installed and performed on them. In addition, you need to find out your parameters: height, weight, current metabolic rate (metabolism) and make anthropometric measurements of your body. Based on these statistics, all further decisions are made.

Note:

If you are strangled by a “toad” to pay for the services of a personal trainer every time, then you must pay for these paid 2-3 training to squeeze the maximum information out of it, so that later you can independently navigate in the gym and train without outside help.

Step #3. Power adjustment

Proper nutrition is the most important component on the way to a new body. And if your coach does not understand this and does not inform you, then he is worthless. It is very important to tell him about your grocery basket, daily routine and rules for eating. (if there are any at all). The classic of the genre of almost any newcomer who signed up for the gym is 2-3 a single meal in a “whenever possible” period of time. The result of your interviews should be a planned nutrition program that takes into account the nature of your work activity, metabolic rate and daily routine. Do not get off the coach until he does all this :).

Step number 4. IPT (individual training program)

We are all different (how!), this also applies to the structure of the bone apparatus, muscle response and some kind of innate features. Therefore, smear everyone with one paint (read, work according to standard-classic training programs) not worth it. The coach must clearly understand this and not get rid of you with the words "work with the base and the results will come." This statement is true, but only partly. It happens that a person has health problems, perhaps even had / have injuries, operations, it is necessary to take all this into account and draw up more gentle programs for such wards.

If everything is in order with health, then it is necessary to take into account such elements as: body type, structural features of the articular-ligamentous apparatus (let's say the person is not flexible), height-weight-age indicators. Only based on all this, you can make a really good (your) training program. Demand, bang your fist on the table, but get a clear step-by-step training strategy by day.

Step number 5. Break-in mode

Imagine to see if all that nonsense works (what the coach wrote :)) on you, you need some time (preferably more 3 months). It is only after this period that the effectiveness of the program can be realistically assessed. At this stage, the coach goes a little into the background and watches how you work it out. Of course, the technique is corrected from the outside, shortcomings are removed, corrections are made, but all responsibility and conscientiousness of the performance of the work falls on you.

Step number 6. Correction mode

Statistics are collected throughout the program period (transformation results) and it is analyzed. In particular, the degree of its effectiveness is revealed, i.e. how much you managed to get closer to the goals stated at step # 1. If the results are positive, then further work on it continues, but with various subtle technical add-ons. (weight gain, reps, etc). If the results are far from planned, then the next program is selected, and so on, until the goals are closed.

Actually, this is how the ideal model looks like - the first time in the gym: where to start?

Note:

In this model, all steps are important and interconnected, i.e. cannot exist separately from others.

The harsh Russian training reality can hurt you (beginner) on the nose. And when you come to the hall, you will understand that everything that is written in step number 1 is a utopia. It is difficult for me to objectively assess how things are in all corners of our vast country, but if you have such suspicions, then it may turn out to be so. What to do then? Alternatively, use...

Model number 2. How will it really be

Most likely, you will have to work on it, and it will be your starting point. The model consists in the sequential passage of the following stages:

• General fee: call a friend, buy a uniform, find a nearby gym;
• Easy (in passing) acquaintance with the “holder” of the hall, several one-time visits, purchase of a subscription;
• Independent study of all simulators and nooks and crannies of the hall;
• Studying the “narrow” (articles on the Internet, youtube channels) and nutrition;
• Self-compilation of training programs according to the methods: trial / error and “poke”;
• Work with the selected training schemes;
• Self-debriefing in matters of nutrition;
• Analysis of results (training diary), conclusions, strategy adjustment.

It is worth saying that most often in small towns (up to 300 thousand) beginners work on this model. Why?

Firstly, there are simply no competent specialists (read sculptors) who can be trusted with construction material- body. Secondly, this is a budget option in which you can try your hand. Well, something third - come up with a company :)

Of course, this model has a place to be, and most likely you will have to work with it. If so, then it is necessary to remember that no one will kick and urge you here, all the reins for controlling your body are in your hands. You will have to study everything and understand everything on your own, and the first thing you need to start with is by studying the article. Then you need to study all the simulators of the hall, and for this the following image will help you (clickable).

As for general training issues and principles, the following recommendations must be followed:

1. the key to a successful start. Give her the bare minimum. 10-15 minutes and thoroughly warm up your whole body;
2. keep drinking regimen: drink every 20-25 minutes of activity;
3. view a pre-compiled training program;
4. work technically with adequately selected weights;
5. be sure to hitch, stretch (light stretch) at the end of classes;
6. keep records (results/training diary) about the course of training.

Note:

To have an idea of ​​​​how to draw up a training program, I recommend that you read the article. There can be no specific patterns and clichés here, everything is individual to hell. Therefore, you should not rush from extremes (only the base) to extremes (trainers only).

Many coaches say that beginners need to work exclusively with. Yes, if there is an experienced performer who will show you how to do it, there are no questions. Otherwise, you should not lean on the base, these are complex coordination exercises in which several muscle groups must work simultaneously, otherwise hello. Remember, after all, you came to the gym for health, and not to get out of there “in a hurry”.

Well, here's the plan of action. You should also be aware that there is and…

Model number 3. From the bulldozer

The name, like the model itself, does not bode well, but very often many people work on it. It boils down to the following steps:

• Sudden autumn about the need to go in for sports and your body;
• Calling “tusy” (environment) for a boring company;
• Coming to the gym and a zealous run of all simulators (without a second thought what, why and how);
• "Exhausting" workouts 40 minutes with bonuses: tryndezh on the phone, idle idle, staring around, etc.;
• Work on an incomprehensible program downloaded from the Internet;
• Minimal adjustment of nutritional issues;
• hard podsest on sports nutrition;
• The fading of ardor and the end of a promising career after the third month.

If you think that I brought this model for laughter, then you are hotly mistaken - it also has a place to be. If we consider the total percentage for all three models, then it will look like this.

Actually, we figured out the three models (somehow it turned out to be ambiguous :)). Which one to choose (Yes, what is it, again)- you decide.

Let's sum up some results and say "adyu" to each other.

Afterword

Today's article - "First Time to the Gym" can really be called the cornerstone in a beginner's athletic career, because it (the first stone) will determine how powerful and strong your future foundation will become - the body. I tried to describe in as much detail as possible the fork of the three roads (models) that you will have to go through. Make the right choice and the results will surely come!

That's all for this, a deep bow and see you on “ ”!

PS. When leaving, do not forget to click on the beautiful buttons and share information with fellow minds.

With respect and gratitude, Dmitry Protasov.

A man can go to the gym to lose weight or build muscle. But at the same time, few people at first know how to properly and effectively exercise on simulators in the gym. Therefore, a beginner should definitely read the advice of trainers.

How to properly and safely start exercising in the gym?

Before starting the first classes in, you should exclude possible contraindications on health. Serious loads, especially power ones, can adversely affect the condition of cardio-vascular system, and with existing injuries, they can lead to disability. Therefore, before visiting the gym, it is useful to consult a doctor.

For maximum efficiency classes, it is very important to correctly draw up a program of cardio and power loads. An experienced trainer can help with this, who will select a complex that takes into account both the physical state of the body and the desired result, and also check the correctness of the exercises.

A beginner should also remember that intense energy-intensive exercises in the gym require compliance with a certain regimen, otherwise there will be more harm than good. Firstly, it is highly undesirable to exercise daily - the effect of overtraining in a week or two will discourage all desire to go to the gym. Secondly, it is necessary to fully rest at night, otherwise a tired body will not build up the desired muscles, but wear out.

Thirdly, proper nutrition is essential. This aspect is given increased attention by both coaches and doctors. For growth, muscles need a constant supply of protein, which can be obtained from meat, poultry, fish, and cottage cheese. For endurance during training, slow carbohydrates are important, the sources of which are cereals, pasta from durum wheat flour, whole grain bread.

How to exercise in the gym for a man?

You need to start training in the gym with a warm-up and stretching. One of effective ways warm up the muscles - work out on the treadmill for 5-8 minutes. Then - stretching exercises, which can complete the workout.

There are two main approaches to training. The first is practiced by powerlifters, whose goal is to quickly build muscle. To do this, athletes try to squeeze as much as possible big weight for a small number of repetitions (1-5). They also practice moderate sets, long rests between reps (3-5 minutes) and frequent workouts (every other day).

A very different approach to training for bodybuilders who seek to maximize endurance. They work with lighter weights but do more reps (6-12), rest less between sets (1-2 minutes), but more between workouts (2-3 days).

The training program on simulators should include exercises for all muscle groups - lifting the torso, legs, squats, push-ups, bench presses, etc. They start training with the study of the largest muscles, then proceed to small ones, but if work is required with a certain muscle, you need to start with it.

How to work out in the gym to lose weight?

The weight loss program includes cardio training and strength exercises with light weight and big amount repetitions (10-12). Classes on cardio simulators (exercise bike, treadmill, ellipsoid) effectively help get rid of body fat, and weight machines are needed to work out muscles and create a beautiful body silhouette.

Hello dear visitors of our sports site. Today's review will answer the most popular question, how to do bodybuilding in the gym? We will cover the training system, recovery and nutrition. This will be a point of view from the master of sports in powerlifting, since the author of the article is a proven person. Some prefer isolation exercises, while others do only the base. Those believe that genetics and poor living conditions are to blame for everything. All, however, only with us.

We hope you understand what we are talking about. Concepts in sports and advice are very subjective. Often recommendations go to extremes. For some, this works incredibly well, while for others it is strictly forbidden to do so.

The irony of this question is that everyone will give you an answer in such a way that their point of view is the standard of all programs. In this article, as a coach and a practicing athlete, I do not pretend to have the coolest point of view. Perhaps my approach to this situation is not correct, because the author of the article is also a person. I do not yet have the title of Master of Sports of International Class. And this means that I have not yet gone all the way in knowledge in this branch of sports.

So, let's see what is bodybuilding and powerlifting? First of all, this is a workout or a small grain in difficult path. Few beginners will be able to understand what I'm talking about. One could consider what these sports are - competitions, strict regimen, injuries, nutrition, drugs and other components in achieving the goal. Training isn't just about building muscle. This is the right approach in the selection of nutrition, a successful recovery. Everything is known in comparison, so we always try to explain to our readers.

For example, even if you have homemade natural food and sports nutrition, and you don’t rest, then don’t expect the growth you need. What can be the growth of muscle mass if a person works at a construction site or folds furniture as a helper. Why do hundreds of thousands of people visit the gym every day to get the desired muscles, but there is no result? But because the mechanism is not running and there are no necessary parts for work. The mosaic must be fully tiled to get the result:

• Quality food;
• Hard and correct training;
• Recovery.

Remember once and for all that without this relationship there will be no sense.

You may not be happy with your fate, but gears must be present in the mechanism. Otherwise, you will definitely not see the result. Although drink unicorn milk for muscle growth, but if there is no corresponding recovery, then do not expect 45 cm biceps and 150 kg bench press. Bodybuilding and powerlifting is the lifestyle of a serious athlete. The athlete gets up in the morning at exactly the same time. Then he drinks a protein shake and has breakfast to progress, and then proceeds to prepare food, which he carefully arranges in containers. And this is done daily without interruption so that the muscles grow.

Nutrition in bodybuilding - 70% success. Information for reflection. Although many are familiar with this information, few adhere to it. You eat food for weight gain 5-7 times a day. As a result, it takes up most of the time.

Hard training - about 15% success. Correct scheme training is a style of exercise chosen for you, where you show technically ideal exercises. No matter how excellent a program you have, there will be no strength and muscle growth without another mosaic.

Recovery and rest - 15%. After pumping the biceps and hard squats, muscle tissue is destroyed. Without recovery, you multiply your success by zero. A bodybuilder needs to get his muscle building bricks. Their list includes:

• proteins (protein);
• carbohydrates;
• fats.

They actively heal the broken fibers that you inflicted on the muscles during your workout. However, without quality food, protein, amino acids, BCAAs, omega-3s, there will be no growth, even if you have a full recovery. These three whales are the success you expect. And yes, by the way, if you do everything right and approach this issue correctly, then, quite, really quickly pump up good muscles.

Never listen to the gurus of the masters, the trainers in the gym, who insist that steroids can build muscle without food and rest. They claim that biceps, legs and other muscle groups grow like mushrooms after rain.

We hope that, as a mini trainer, I was able to convey to you the necessary information about the whole mechanism of muscle growth.

How to start exercising in the gym for a man and a girl

The first step is to choose the right training program for you. Of course, you can compose it yourself, but we think you will not have the necessary knowledge in this area. Often natural athletes train at their convenience and without weight selection. Then they climb on huge weights and get injured. As a result, they fall into a vicious circle. We recommend choosing an effective training plan 3 times a week and swimming strictly according to it. There is no point in changing. Maybe you will read in a magazine that their program is cooler at times, but this is not a reason to change. We began to swim along the course, which means we adhere to the control point. You will understand when it comes, but it will not be soon. After choosing a scheme, you need to stick to it for several years to get the desired result.

Unfortunately, beginners often begin to change programs and do not understand at all what they are doing in the gym. The body is also shocked by such an irresponsible plan of action. Fortunately, on our site there are several really working programs for gaining muscle mass and even drying the body. Here is a list of the articles you need:

• Training program in the gym for men 3 times a week.
• Fat burning workout program for girls in the gym.

To start exercising in the gym correctly, you need to start from technology. Start your workouts with the smallest weights. Please remember - never at the beginning of the journey do not climb under the barbell with a huge weight. Almost 90% of novice athletes for the first time climb under such weights that it’s scary to watch. Well, what kind of growth can it be? We do scanty weights.

But when you learn how to work with weights, do the right exercises and control your ambitions, you can already increase the weight. You need to do this, because how will the muscles grow if you squat 70 kg for years? So comrades, things will not work.

Gradually increase the load, and you will learn to progress.

When can I increase working weights? When you feel that you have become stronger and stronger than in other workouts. Thus you will start supercompensation. Be sure to buy yourself a diary for classes. At the beginning of the journey without him it will be difficult. On each piece of paper, write down what you did or didn't do. Without proper control on the notebook, you will not see progress.

What is Supercompensation or muscle growth phase and what is it for?

When you exercise, you destroy muscle tissue. After proper rest and full nutrition, they are restored. And here comes supercompensation. But there is a peculiarity in this growth technique. Supercompensation should only be done when the lifter increases the weight of the bar or moves to a new level.

We offer you to find out how supercompensation occurs with all the details:

• Muscle breakdown occurs already during training, and lasts about 40 minutes. This is of course if you are an ordinary athlete. There are also chemists who use steroids, they have a slightly different specificity.
• This is followed by a rest and recovery phase. It is very individual, because it all depends on the genetics of the body, training, sleep patterns. Muscle growth lasts longer than destruction. About six days.
• The growth phase comes after a proper recovery. Last about 6-12 days.

Now everyone has figured out what supercompensation is and how much muscle begins to grow. That is why it is not necessary to do every workout hard. You must give your body a rest even during training. You must rest mentally, psychologically and physically from heavy weights. For natural athletes, one week of hard training and two easy. Only in this case you will get the long-awaited growth. Let's summarize the above material.

We chose a program and follow it for at least a year. We divide our actions into several stages:

• Stage 1. We prepare the body. We learn to listen to ourselves, to perform the exercises correctly, especially the basic ones. We are not in a hurry to add pancakes to the barbell.
• Stage 2. We begin to increase the muscles. We buy a training diary and write down each approach, repetition and weight there. Gradually increase the weight, but then when you become stronger. You can only do this during hard work. Do not add weight to the bar during easy days.

How to eat right?

By now you already know that foods play an important role in muscle growth. If your goal is to gain weight, then you should eat 500 more calories. For example, if your weight is 70 kilograms, then multiply them by 30 and you get 2100 calories per day. This figure will help you keep your body in the same position. Your goal is to gain muscle mass, which means eating 500 calories more.

Now you will definitely build up a lot of meat and weight. Be the healthiest in the area. If there is no growth, then you simply do not get enough in food. To do this, you have to eat a lot. At least six times a day. Eating something horrible to fill your stomach and feel full is not right.

Nutrition for weight gain should be in the following range:

• proteins from 20 to 35%;
• carbohydrates from 50 to 65%;
• fats from 10 to 20%.

Eat 6 to 10 small meals a day. The interval between meals is no more than 2 hours. Get protein in a ratio of 2 grams per kilogram of weight.

Sample menu for a day for weight gain:

• rise - 8:00;
• 10:30 - breakfast;
• 12:00 - snack;
• 14:30 - lunch;
• 16:30 - snack;
• 18:00 - full training;
• 19:30 - fast squirrels or protein cocktail;
• 20:15 - dinner;
• 21:45 - snack;
• 23:20 - snack.

If possible, arrange a quiet hour for yourself and sleep for an hour with lunch.

How to rest (recover)?

The paradox for beginners is that muscles begin to grow when the body is resting. Regular training, recovery and eating = success. Building bricks are needed for building a house, which is a mirror image in terms of muscle building. Recovery is influenced by a list of factors:

• sleep from 8 hours;
• nutrition (proteins, carbohydrates, fats);
• food (sports nutrition);
• bath;
• swimming;

The harder you train, the more you need to recover. Well, we have come to the end of our article. I hope that you have discovered a lot of new and informative things for yourself.

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